Discover the power of habits to improve mental health with this guide to 20 transformative practices. Boost your well-being and embrace a happier, healthier mindset today.
In our fast-paced lives, stress, anxiety, and depression have become all very common mental health issues. Many of us experience these mental health challenges without taking proactive steps until we reach a critical point. It’s crucial not just to address these issues but, more importantly, to embrace daily habits to improve mental health.
These habits, simple activities integrated into your daily routine, work wonders in stabilizing emotions and alleviating stress or anxiety. We all face tough days – that’s a part of life. That’s why adopting daily activities to improve mental health and emotional health is so important.
In this post, I’ll share 20 healthy habits to improve mental health. Don’t feel overwhelmed by the number; consider these as inspirations. Pick just a couple from the list that resonates with you, ones you can easily manage every day or most days, and witness the positive impact on your emotional and mental well-being.
Before I share the daily activities to improve mental health, I’ll be sharing some of the common signs of burnout, a critical aspect often overlooked by many. Awareness of these signs is important, as unaddressed burnout can lead to various mental health challenges and significantly impact overall well-being.
I would love to hear what your favourite daily activities are that help boost your mental health – maybe it’s a habit that I didn’t mention in this blog post!
This post is all about 20 habits to improve mental health.
Habits To Improve Mental Health
What Are Signs Of Burnout?
Burnout, a state of constant physical and emotional exhaustion often triggered by prolonged stress, can seriously impact your well-being. It’s crucial to recognize the signs early, as they can have negative effects on both your mental and physical health. The 20 daily activities to improve mental health that I’m about to share are designed to help prevent burnout from becoming a recurring issue. However, if you’re already experiencing burnout, it’s essential to take a break from everything, as I’ll discuss in one of the activities below. Here are some common signs of burnout:
- Chronic fatigue
- Reduced performance
- Increased illness
- Insomnia/sleep issues
- Physical symptoms such as headaches, muscle pain, digestive problems
- Withdrawing from social connections
- Increased irritability
How To Be Mentally Happy And Healthy
Here are 20 habits that will help improve your mental health. Remember these 20 habits are for inspiration, you do not need to do all 20 as that is not manageable. Choose a few to do every day and some to do on your less busy days to ensure you can stay consistent with these habits.
Activities To Improve Mental Health
1. Morning Routine
Starting your day with a simple morning routine can be a powerful tool for improving mental health. For me, it became a game-changer, especially in dealing with anxiety and postpartum depression. As a mum, mornings used to trigger anxiety, anticipating the challenges ahead.
Creating a personalized morning routine with just 3-4 self-care activities can make a world of difference. These brief moments of self-care, done mindfully in 15-30 minutes, have a remarkable impact on your overall well-being. They calm you down, instill positivity, and equip you to face the day’s challenges more effectively than ever before.
Here are two relevant blog posts that can help inspire your morning routine:
2. Exercise Regularly
Get moving every day! Pick an exercise that uplifts your mood—I personally love dance workouts or kickboxing cardio when I need a boost. Exercise is a key topic whenever mental health comes up for me because many people think (like my old self) that exercise is just for physical health. And that is far from the truth!
Schedule 10-20 minute workouts during the day at least 5-6x a week (this is very manageable since you will only be doing 10-20 minutes). If you struggle with staying consistent with working out then check out some relevant blog posts below that can help you.
Related blog posts:
- 10 tips on how to stay consistent with working out
- Mental health and exercise
- Home workout essentials
3. Journalling
Discovering gratitude journaling a little over two years ago was a game-changer for me. Initially, I wasn’t sure if it was working, but staying consistent truly helped me stay positive, especially on tougher days. There are various ways to practice journaling, and what works for me is focusing on gratitude.
Practicing gratitude journalling allows you to concentrate on the positive aspects of your life, gradually letting go of anything affecting you mentally.
It takes practice, which is why I created a 16-week gratitude journal. With daily and nightly prompts, weekly challenges (focusing on mental health, healthy habits and routines and so much more!), inspirational quotes, and reflection sections, it gives you enough time to turn it into a habit and experience a positive shift in your mindset.
To learn more about my journal, and its benefits, and get a sneak peek, check out this blog post HERE. You’ll also find links to the journals for different countries below.
4. Go Technology-Free
Taking a break from your screens is something you should incorporate into your daily routine, even if it’s just for 30 minutes. Personally, I dedicate 30 minutes to an hour each morning and extend it to 2-4 hours on weekends, making a conscious effort to stay off my phone for most of the day. This practice significantly contributes to improving mental health. In my opinion of my the best and my absolute favourite habit to improve mental health.
Spending too much time on social media exposes us to negative news, potentially increasing anxiety and stress. Moreover, the common habit of comparing our lives to others can have a negative impact.
If you haven’t tried a digital detox, start with just 30 minutes in the morning. Complete your morning routine without reaching for your phone, and as you experience the positive mental effects, you’ll likely find yourself wanting to extend these detox periods.
5. Maintain Social Connections
When I talk about social connections, I’m not just referring to chatting with friends and family on social media. It’s about physically meeting up, spending time together at home, having conversations, sharing laughs, and truly enjoying each other’s company.
This practice helps shift your focus from things affecting you mentally and makes you feel supported. On days when anxiety hits hard, spending time with family has been a game-changer for me, instantly boosting my well-being.
Other Mental Health Blog Posts:
- Healthy work-life balance guide
- Benefits of gratitude: nurturing the mind
- Beating seasonal blues with healthy habits
6. Go Outside
Taking a stroll for some fresh air can do wonders in clearing your mind. I’ve noticed that my problems seem smaller when I’m out walking. It doesn’t have to be a long walk; even a quick 10 minutes can give you the breather you need, letting you inhale fresh air and reset your thoughts.
7. Positive Affirmations
Positive affirmations are essentially positive self-talk—saying uplifting things to yourself like ‘I am loved and appreciated’ or ‘I will not stress over things I cannot control.’ Incorporating these into your daily routine can make you feel really good. Make it a habit to jot down at least one or two affirmations every day.
Affirmations became a part of my daily routine for depression about two years ago when I was on a journey to improve my mental well-being and help with my postpartum depression. Similar to my experience with gratitude journaling, the impact wasn’t immediate, but once I started practicing them every day, the positive shift was remarkable.
I understand, from my own mental health struggles (as it’s a journey with ups and downs), that we often carry worries, stress, and anxiety to bed. That’s why I created a blog post with over 40 bedtime affirmations. These affirmations are designed to help alleviate stress, anxiety, and negative thoughts, ensuring you get a better night’s sleep. Check out the 40+ affirmations HERE.
8. Set Boundaries
Setting boundaries means creating limits in different parts of our lives to safeguard our physical, emotional, and mental well-being. These limits tell others what behavior is okay and what’s not, striking a balance between meeting our own needs and respecting others.
Whether it’s with colleagues, friends, or family, establishing clear boundaries ensures that people understand what works for you, maintaining a healthy mental state.
9. Gratitude Walk
A gratitude walk, unlike a regular walk (as mentioned before), is purposeful. During this walk, you intentionally seek things to appreciate. It involves verbally or mentally expressing thanks for what you observe or think about.
Speaking out your gratitude amplifies the positive effect on your mental well-being, turning the walk into a reflective and expressive practice. Making gratitude walks a habit to improve mental health is a great way to enhance your mental, physical, and emotional health. By consciously noticing your surroundings, you step away from worries about the past or future, fostering a sense of calm and reducing anxiety.
10. Reflective Night Routine
A reflective night routine is a thoughtful practice you do before bedtime, involving self-reflection and activities that promote relaxation and mental well-being.
A calming night routine, helps you unwind, process your day, and sets the stage for a good night’s sleep. Making a calming and reflective night routine a daily habit to improve mental health can lead to less stress during the day. You’ll benefit from a good amount of rest and time spent relaxing and recharging.
Related blog posts:
11. Emotional Check-ins
An emotional check-in is like giving yourself a little time out to check how you’re feeling. It’s about tuning in to your emotions, figuring out what’s going on, and understanding why you might feel a certain way.
Doing this regularly is a handy habit to improve emotional health. It helps you become more aware of your emotions, deal with stress, and keep your mind in a positive groove. It’s basically a quick and effective tool for feeling more balanced and resilient every day.
12. Power Naps
A power nap is a short nap lasting about 10-20 minutes taken during the day to recharge your energy levels. While not everyone may have the opportunity, especially those working from the office or stay-at-home parents, it’s a beneficial daily habit for mental health. Even if not done daily, incorporating it into your routine on days when you lack energy, struggle to focus, or feel overwhelmed and stressed can be a helpful self-care practice.
13. Breathing Exercise
Deep breathing exercises are simple techniques where you intentionally control your breath to help you relax, reduce stress, and feel better overall. It’s all about taking deep breaths into your belly rather than shallow ones into your chest. This kind of breathing has a calming effect on your nerves and can significantly boost your mental well-being. Think of it as a quick and easy tool you can use anytime to chill out and feel more balanced.
Here’s a simple guide on how to do a breathing exercise:
- Find a Comfortable Position: Sit or lie down comfortably. You can place one hand on your chest and the other on your abdomen to feel the movement.
- Inhale Slowly: Breathe in through your nose, letting your abdomen expand as you fill your lungs with air.
- Exhale Slowly: Exhale slowly and completely through your mouth or nose. Feel your abdomen contract as you release the air.
- Count Your Breaths: Count your breaths as you inhale and exhale. Start with a count of four for both inhalation and exhalation, gradually increasing the count as you get more comfortable.
- Focus on the Breath: Pay attention to the sensation of your breath entering and leaving your body. If your mind wanders, gently bring your focus back to the breath.
- Repeat for a Few Minutes: Practice this rhythmic breathing for a few minutes, gradually extending the duration as you become more comfortable with the exercise.
14. Take A Break From Everything
This is something I’ve turned into a regular habit. Initially, it was just on Friday and Sunday evenings, but I realized my mental health needed a regular break from constant overwhelm. So, I started taking regular full-on breaks, dedicating one or two days a week where I steer clear of blogging, Instagram, or anything demanding a lot of attention.
The key is scheduling a day off or two and planning activities that bring relaxation and recharge. Whether it’s a spontaneous break when needed or during a scheduled break day, taking time off helps you recharge, leading to more productive days without the weight of stress or overwhelm. It’s essential to recognize that taking a break is a productive act—keep that in mind when feelings of guilt arise.
15. Connect With Nature
Connecting with nature is a simple yet effective practice that involves immersing yourself in the natural environment for a mental well-being boost. It’s as easy as spending time outdoors, enjoying the beauty of the natural world, or taking a stroll in the nearest park.
Even if you’re in the heart of a city, finding a nearby park can offer a quick and refreshing connection with nature. Take a moment to breathe in the fresh air, appreciate your surroundings, and enjoy a calming walk among trees and greenery—it can do wonders for your mind.
16. Self-Care Rituals
Self-care rituals are like your daily go-to habits to keep both your mind and body content. They play a key role in maintaining balance, improving stress management, and boosting your overall well-being. Here are some examples of these rituals that you can consider adding to your daily routine:
- Morning affirmations
- Skincare routine
- Daily evening showers (a personal favorite)
- Mindful eating
- Daily gratitude practice
- Reading time
- Listening to podcasts
17. Quality Sleep
Ensuring you get a good 7-8 hours of sleep each night is a vital daily habit for improving mental health. Sleep deprivation is connected to mood disorders like depression and anxiety, highlighting the importance of a restful night’s sleep. Establishing a calming bedtime routine, including self-care rituals such as reading, gentle stretching, and a warm bath or shower, and avoiding screens at least 30 minutes before bed, signals to your body that it’s time to wind down.
Even if you don’t struggle with mood disorders, prioritizing quality sleep is essential for overall physical and mental well-being. It contributes to a boosted immune system, helps with weight maintenance, enhances cognitive function, and reduces stress.
18. Healthy Eating
You might be wondering, what does eating healthy have to do with mental health? I used to think the same way. Eating well is actually crucial for mental health because nutrient-packed foods support brain function, maintain stable energy levels, and contribute to a positive mood.
How many times have you had a not-so-healthy meal and felt guilty, low, or moody afterward (usually due to blood sugar spikes)? That’s because unhealthy eating can negatively impact your mental well-being.
If you struggle with staying consistent in healthy eating, check out my blog post HERE on meal planning tips. These tips not only saved me money but also helped me eat better and stay on track!
19. Random Act Of Kindness
A random act of kindness is doing something nice for someone without planning it. It can be as simple as giving a compliment, helping a stranger, or doing a small favor. Incorporating kindness into your daily routine is a powerful habit that positively impacts mental health. Here are some ways it can make a difference:
- Boosts mood
- Reduces stress
- Cultivates gratitude
- Increases self-esteem
20. Take Regular Breaks
As mentioned earlier, taking regular breaks is crucial for overall mental health. Incorporating short breaks into your daily routine can be highly beneficial. This is a habit I practice every day, where I engage in activities during these breaks that help me recharge and boost my mood, like working out.
To establish this as a daily routine, be sure to schedule short breaks throughout the day—even if it’s just 10 minutes. Use this time to do some of the daily activities mentioned above to improve mental health, such as going for a walk or indulging in a self-care ritual.
This post was all about 20 habits to improve mental health.
I hope you found this helpful!
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Lots of love, Mariam x
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